Place your screen 20-30 inches away from your eyes (about an arm's length) Other ways to improve your computer posture include: To avoid tech neck from computer use, position your monitor or screen to look straight at it, not bending your neck down or forward. It also helps to take frequent breaks from electronic devices where you stand up and move. It's easier to maintain this posture if you sit in a chair. Hold your phone at eye level so you don't have to look down and bend your neck. To help prevent tech neck, be mindful of your posture while on your phone, computer, or tablet. Related: The 12 Best Pillows for Neck Pain of 2023 How to Prevent Tech Neck In cervical kyphosis, the curve straightens or even reverses, with the C-shape opening toward the front of your body. Lastly, tech neck could lead to cervical kyphosis-the loss of the natural C-shaped curvature of your neck. Altered neck muscles and poor posture can also strain jaw joints and muscles, creating temporomandibular joint ( TMJ) pain. Extra spinal pressure in your neck can lead to lower back pain, headaches, and herniated discs (slipped or bulging discs). Tech neck can also cause issues beyond your neck and shoulders. People with rotator cuff injuries are more at risk. Over time, this irritation can lead to inflammation and shoulder pain, known as rotator cuff tendonitis. In addition, forward-slumping shoulders can pinch and rub the tendons of the rotator cuff-muscles and tendons surrounding your shoulder joint. Pressure on the spine can also pinch nerves that cause neck pain, lower back pain, and numbness or tingling of the hands. This misalignment leads to shoulder and neck pain, soreness, and stiffness. Tech neck can lengthen the neck muscles and shorten your chest muscles, causing a hunched posture that puts more pressure on your neck and slumps your shoulders. This can make your neck feel sore, painful, or stiff, and lead to posture problems.Īccording to a 2019 survey of college students, participants who spent more time on their phones experienced more severe neck pain. Tilting the head down while working at a computer or scrolling through your phone strains your neck muscles. Your head is heavy, and your neck muscles are designed to hold it upright. Tech neck-also called text neck-can result from looking down at your phone or other electronic devices for prolonged periods of time. Over time, tech neck can damage your muscles and misalign your spine, leading to poor posture, joint inflammation, pinched nerves, and herniated discs. Tech neck is a term used to describe chronic neck pain caused by continuously straining the neck muscles while using technology-electronic devices like phones, tablets, and computers.
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